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CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Fitness

FIT: Metcon (No Measure)

Pull-up Progressions

FIT: Metcon (Time)

30-20-10

Goblet squat 32/24kg

Push-ups

Pull-ups

Performance

PERF: Metcon (Time)

21-18-15

Front squats 85/55kg

18-15-12

Bench press 85/55kg

9-6-3

Rope climbsThis is for time(ish): Due to the limited number of benches, and the requirement of spotters, prioritise getting through each set as quickly as possible rather than through the whole workout as quickly as possible.

Front squat is to be taken from the floor, in lieu of benches you may use a floor press. Do not break your wrists.

Extra Credit

STR: Clean and Jerk (1-1-1)

Build to a heavy single for the day, then 1x 85 and 1x 90% of that weight.